Resistance bands are large elastic or fabric bands used for strength training and improving balance, flexibility and mobility in all areas of the body.
They can help build muscle, improve physical function and strengthen bones without having to use heavy weights or signing up to an expensive gym membership.
Resistance band exercises can also improve your balance, reducing the risk of falls and injury, and making everyday activities, like carrying something heavy or climbing stairs, easier.
Here are my tips on how to use resistance bands, plus 10 different exercises you can try for your back, shoulders, chest, arms and legs.
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Benefits of resistance bands
They’re cheap – you can usually buy 1 or 2 bands from your local sports shop or online for around £10.
They’re lightweight – resistance bands are light and do not take up much space, so you can even take them on holiday.
They’re versatile – you can perform lots of different exercises that target many different muscles with just 1 band.
Finding the best resistance band
There are a few different types of resistance bands. Some are just long bands, while others form a loop and some have handles at both ends.
You can also get them in a variety of sizes and resistances (which is how hard they are to stretch).
For the exercises below, you just need a long elastic band, so most resistance bands should work.
Make sure the band you use has the right amount of resistance for you – it needs to be stretchy enough for you to complete the entire movement but have enough tension to feel it in your muscles.
You might want to get a set of several bands so you can change the resistance as you try different exercises and get stronger.
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Getting started with your resistance band workout
You can choose to perform all these exercises either standing up, sitting down or a combination of both.
In the video above, you can watch me demonstrate the exercises standing up, and Peter Richards, who has participated in cardiac rehabilitation, perform them sitting down.
Inhale as you begin each movement and exhale as you do the movement.
If you’re finding the exercise too difficult to complete while keeping the right form, use a band with less resistance, so it’s easier to stretch.
Try to perform some or all of these exercises at least 2 to 3 times a week. Make sure to leave at least a day in between each session so your muscles can rest.
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If you have a heart condition or high blood pressure, check with your doctor or cardiac rehabilitation team before you get started.
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Resistance band back exercises
1. Pull apart
This exercise targets your upper back muscles, which can help to improve posture. It also opens your chest.
This can be helpful after you have fully healed from a sternotomy (a procedure where the chest bone is cut to operate on the heart).
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Sit or stand with feet hip-width apart.
Hold the resistance band with both hands at shoulder level, shoulder-width apart, and your palms facing down.
Keeping your arms straight, pull the band by moving your hands round to the side until your shoulder blades squeeze together.
Slowly return to the starting position.
Repeat the exercise 8 to 12 times.
Next step: Start the exercise with your hands closer together so the band is tighter to make it more challenging.
2. Lat pull down
This exercise strengthens your ‘lats’, which are large muscles in the back.
Sit or stand with feet hip-width apart.
Hold the resistance band with both hands about 6 inches (15 cm) apart.
Lift the band above your head just slightly in front of you, with your arms out straight.
Move your hands away from each other and bring your elbows down until the band is below your chin.
Slowly bring your hands back together and move the band back above your head.
Repeat 8 to 12 times.
Tip: To decrease the resistance, start with your hands further apart.
Resistance band shoulder exercises
3. Dumb waiter
This movement builds strength in the rotator-cuff muscles, which helps the shoulders stay stable as you move.
Sit or stand with feet hip-width apart and your arms by your side and bent at the elbows so they’re at 90 degrees.
Hold the resistance band in front of you in both hands so it’s slightly tight.
Try to keep your elbows by your side, move your hands out to the side away from each other and squeeze your shoulder blades together.
Slowly move your hands back to the centre.
Repeat 8 to 12 times.
Next step: After you move your hands to your side, straighten your arms out to the side for an extra stretch.
4. Lateral raise
This is another exercise that can strengthen the shoulder muscles.
Sit or stand up straight with your feet together.
Place the middle of the resistance band under 1 foot.
Hold the ends of the band in each hand so the band is tight.
Start with your arms slightly bent by your sides with your palms facing towards you.
Raise your arms straight out to the sides until they’re at shoulder height.
Slowly move your hands back down to your sides.
Repeat 8 to 12 times.
Tip: Raise each arm at a time to decrease the resistance.
Resistance band chest exercises
5. Chest press
As well as mobilising your shoulders, this exercise builds strength in the muscles in your chest.
This can help with things like pushing open a door or lifting yourself up.
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Sit or stand with feet hip-width apart.
Put the resistance band behind your back and hold the ends with both hands, bringing it forward under your arms.
Bring your elbows up and out to the sides with your knuckles facing forward.
Press your hands forward until your arms are nearly straight.
Slowly bring your arms back to the starting position.
Repeat 8 to 12 times.
Next step: To increase the resistance, start by holding the band tighter across your back.
Tried this at home?
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Resistance band arm exercises
6. Bicep curl
Try these bicep curls for stronger upper arms that will help you carry the shopping home or lift a heavy laundry basket or gardening waste and tools.
Sit or stand with feet hip-width apart.
Place the middle of the resistance band under 1 or both feet.
Hold each end of the band by your sides with your arms straight down.
Slowly curl your hands up to your shoulders with your palms facing upwards while keeping your elbows next to your sides and squeezing your upper arms.
Slowly release your arms back down to your sides.
Repeat 8 to 12 times.
Tip: You can lower the resistance of the exercise by lifting each arm at a time.
7. Triceps extension
This exercise helps to build strength in the triceps, which are muscles at the back of your upper arm that help you push.
Standing:
Stand with feet hip-width apart and hold the resistance band on your right hip with your left hand.
Hold the other end of the band with your right hand just behind your hip, with your elbow pointing behind you.
Slowly straighten and lift your right hand behind you.
As you move your arm, try not to move your elbow and avoid arching your back.
Slowly return your right hand back to your side.
Repeat 8 to 12 times on both sides.
Seated:
Sit with feet hip-width apart and hold the resistance band on your right thigh with your left hand.
Hold the other end of the band in your right hand at your hip, with your elbow pointing behind you.
Slowly straighten and lift your right hand behind you.
As you move your arm, try not to move your elbow and avoid arching your back.
Slowly return your right hand back to your side.
Repeat 8 to 12 times on both sides.
Tip: If you cannot pull the band all the way back, extend your back arm as much as you can before returning to starting position.
Resistance band leg exercises
8. Leg press
Get stronger leg muscles and more mobile hips and knees with this exercise.
Standing:
Stand with feet hip-width apart and place the middle of the resistance band under the middle of 1 foot.
Hold the ends of the band tight in front of you at waist height.
Slowly lift your knee up, keeping the band under your foot.
Slowly press your foot down into the band and towards the floor.
Repeat 12 to 16 times per leg.
Seated:
Sit with feet hip-width apart and move your knee towards the chest.
Place the middle of the resistance band under the middle of 1 foot.
Hold the ends of the band tight by your waist.
Fully extend and straighten your leg out in front of you as far as you can.
Slowly lift your knee back up, keeping the band under your foot.
Repeat 12 to 16 times per leg.
Tip: Hold the ends of the band lower and closer to your feet to decrease the resistance.
9. Abduction
Abductions can strengthen the abductor muscles that sit on the outside of your hips, which can help improve your balance.
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Standing:
Stand with feet hip-width apart and wrap a looped band or tie a band around both ankles.
Slowly lift 1 of your feet out to the side, with your leg straight and foot pointed.
Lower your foot back to the ground.
Repeat 12 to 16 times on each leg.
Tip: If you feel wobbly standing up, hold onto the wall or the back of a chair for support.
Seated:
Sit at the edge of a chair with feet hip-width apart and wrap a band around both legs just above the knees and hold the ends.
Place your feet slightly wider than your shoulders.
Slowly press your knees out away from each other, keeping your feet steady as your legs move apart.
Hold for 2 seconds, then bring your knees back together.
Repeat 12 to 16 times.
10. Squat
This is a more challenging exercise that builds strength in your leg muscles, as well as improving mobility in your hips, knees and ankles.
Standing:
Stand with feet hip-width apart and place the middle of the resistance band under both feet.
Hold the ends of the band at your waist.
Slowly lower your hips and bend the knees as far as it’s comfortable.
Slowly move back up to standing.
Repeat 12 to 16 times.
Seated:
Sit with feet hip-width apart.
Place the middle resistance band securely under both feet.
Hold the ends of the band in front of you at waist height.
Stand up while keeping the ends of the band at your waist.
Slowly sit back down again.
Repeat 12 to 16 times.
Tip: If you cannot stand up, try a seated leg press (see above) instead to build strength in the leg muscles.
Meet the expert
Hara Markos is a Cardiac Rehabilitation Exercise Physiologist at Broomfield Hospital in Chelmsford, Essex, where she helps people recover from heart conditions or surgery through exercise. She’s also a course tutor and assessor for the British Association for Cardiovascular Prevention and Rehabilitation (BACPR).
Now is the time to recommit to your health in time to feel your best for all your summer activities! One to One Fitness Center offers several ways to save in March.
Members of the Case Western Reserve University community can take advantage of sign-up specials designed to reward themselves for creating healthy habits.
Individuals can get 50% off the initiation fee (regularly $50 plus tax) and earn back what they do pay by exercising eight or more days in both April and May. Learn more online about this deal on initiation fees.
Students also can get additional savings:
Graduate students who are enrolled for the spring semester receive summer membership free.
With Spartan Shape Up memberships, affiliate students pay just $40 per month for membership from now through May, and no initiation fee or security deposit is required.
Students also can pay $44 plus tax per month with a month-to-month, ongoing plan. No initiation fee or security deposit required.
One to One Fitness Center, owned and operated by CWRU, is known for offering personal, professional, friendly and clean services. Memberships include full access to the 28,000-square-foot fitness center, group exercise classes, validated parking in Lot 53, towel and locker service, and member discounts on programs and services.
Members also can add their spouse or partner to their account for $30 plus tax per month. The center also offers personal training, Pilates Reformer, massage therapy and sound bath therapy, swim lessons, and more.
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Visit the One to One Fitness Center website, email onetoone@case.edu or call 216.368.1121 for more information.
To help you do this, we’ve tapped our Start TODAY experts for simple tips to lighten up meals, move in ways that boost metabolism and and refocus our mindset to get motivated to keep working toward your goals. Apply their strategies and finish the month feeling lighter, more energized and motivated to move forward. Here’s the plan to make it happen:
>>Download the 31-day calendar here
31-Day HIIT & Walking Challenge
This month’s workout plan is focused on short workouts that pack a punch. “HIIT workouts give you a bigger bang for your workout buck! They provide a more efficient workout because you’re alternating the pace and intensity rather than sticking to a steady, moderate pace,” says Mansour. “Changing things up with HIIT prevents boredom and keeps your muscles guessing. This is how we can get the body to change — whether that change is speeding up your metabolism, burning more calories, building muscle, losing weight, or just improving overall health — keeping your body guessing is the magic ticket to seeing results!”
Active recovery days include stretching to improve flexibility and walking for a cardiovascular workout that aids muscle recovery. When weather permits, Mansour encourages people to get outside on walking days. “Walking outdoors isn’t just a workout, it’s a chance to breathe in fresh air and get out of the house to change your environment,” she says. “Each time you go outside on a walk, even if you go on the same path, you’ll see or feel something different. Maybe it’s a change in weather, plants or flowers, people or things. Prioritizing taking your walk outside can hugely benefit your mental health. Getting out of your regular environment and into nature can be a form of meditation, too.”
Get the full 31-day workout plan with unique workouts sent to you daily — plus, walking podcasts, healthy spring recipes and mindfulness tools — in the Start TODAY app!
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Lighten up comfort food favorites by adding seasonal ingredients, like in this Spring Asparagus Pasta.
3 Simple Spring Diet Tips
In addition to mixing up your workout routine, use spring as an opportunity to start lightening up your meals by packing them with seasonal ingredients. Start TODAY dietitian Natalie Rizzo shares her top tips:
Incorporate more seasonal foods. After a long winter of eating the same foods, your palate is ready for a change! Aim to add at least one spring fruit or vegetable to your meals each day, like asparagus, peas, spinach, radishes, citrus or strawberries. This Spring Asparagus Pasta is a simple weeknight dinner that feels both light and comforting. Seasonal produce is fresher, more flavorful, and an easy way to naturally boost vitamins and fiber. Plus, seasonal produce is more affordable than other items in the produce section.
Use fresh herbs to brighten up your dishes. Fresh herbs like basil, cilantro, parsley, mint, or dill can instantly upgrade simple meals without extra salt or heavy sauces. Sprinkle them on salads, roasted veggies, eggs, soups, or grain bowls for a burst of spring flavor. Cilantro is the perfect finish to this Mexican Stuffed Sweet Potato, while herbs are blended into cottage cheese in this Herby Cottage Cheese Toast with Tomato recipe for a pop of fresh flavor.
Shift from heavy comfort meals to balanced plates. As the weather warms up, it’s time to move away from heavy comfort foods and embrace lightened up spring dishes. Build plates with a mix of lean protein, whole grains or starchy veggies, and plenty of colorful produce. Think roasted veggie grain bowls, hearty salads like this BBQ Chicken Quinoa Salad, or simple stir-fries instead of creamy casseroles or heavy stews.
A sprinkle of fresh cilantro is the perfect finish to this Mexican Stuffed Sweet Potato.
Spring Clean Your Mindset with This Mental Health Exercise
Yes, we are working to propel ourselves forward toward our health goals, but an important part of that process is slowing down and reflecting.
Getting permission not to rush in a world that feels like it’s moving faster than we can keep up is a reminder that most of us need.
Yasmine Cheyenne, start TODAY mindfulness expert
“Getting permission not to rush in a world that feels like it’s moving faster than we can keep up is a reminder that most of us need, but how often would we admit that?” says Cheyenne. “ When the to-do list feels long, and we’re trying to get everything done, we often say the opposite, disregarding how we feel, and push ourselves. Yes, we all have deadlines and things that need to be done. But we also need the reminder to take care while handling our responsibilities.”
This can be easier said than done. So Cheyenne offers up a simple exercise to help: Write down the words you need to hear each day to make yourself a priority and work toward your goals. Put them somewhere you see often, like your fridge or bathroom mirror, and recite them out loud daily.
“This is a perfect example of a reminder that seems small, but can come at the perfect time and help us care for ourselves,” she explains. “One of my favorite examples is: Take it slow and don’t rush, your nervous system deserves peace.”
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“When you tell yourself the thing you’ve been needing to hear, it allows you to admit the quiet rumbling within you and take the steps you need. It might be admitting ‘I’m tired and will give myself an early night this week.’ Or you’re saying ‘I’m so proud of the way I’ve committed to moving my body everyday.’ Whether you’re cheering yourself on or reminding yourself of what you need, we don’t always slow down enough to hear what we need from ourselves, and this practice is a great way to start.”
Talking out loud to yourself may feel strange at first, but Cheyenne says over time it will help shift your mindset and translate those words into action. “When we hear ourselves recite these words, it’s like we’re planting positive seeds within us. The more we say what we need, the more we remember it, and we’re more likely to follow through and care for ourselves,” she says. “Our actions really start with the words we say to ourselves. Reading them out loud helps us rewire the way we talk to ourselves and that inner shift is exactly what opens the door to transformation.”
Join our live “Spring Reset Workshop” on March 22 to get one-on-one coaching from Yasmine Cheyenne and connect with other Start TODAY members. Sign up here!
If you’ve ever wanted to lose weight, you’ve probably heard the phrase ‘calories in versus calories out’. While it’s true to a degree, losing weight in menopause isn’t about eating less, but rather eating differently.
Speaking to fitness coach Loretta Hogg, Dr Stacy Sims says: “One of the first things that women often do, because we grew up in an era of calories in, calories out, less calories means fat loss. That is not true because if you are not eating enough, your body holds on to fat.”
This is called the ‘starvation response’, and it’s the body’s way of protecting itself when food is restricted. Metabolism slows down, hunger hormones increase, and fat stores are preserved for survival.
“Staying adequately fuelled” and strength training regularly is what’s actually needed to lose weight while managing our hormone levels in menopause. “When we’re looking at how we’re going to budge some of the meno-pot, we really want to focus on getting strong and building that muscle because if we are working on muscle and our whole focus is muscle and bone, then we end up eating accordingly.”
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Fibre and protein are the food groups to focus on, she says. They are filling, aid muscle growth (and so help maintain a healthy metabolism), help reduce food cravings, and provide us with the key nutrients our body needs when oestrogen levels fall.
We know there’s a huge market for protein powders, bars and other supplements, but actually, most of us can get what we need from eating high-protein foods.
The amount of protein you need in menopause depends on your weight. “The recommended protein intake for women over 45 is approximately 1 to 1.5g of protein per kilogram of body weight per day, which is higher than the general recommendation for younger adults,” Dr Nadira Awal, a Doctify-rated GP who specialises in women’s health and menopause, previously told woman&home. You can work out your personal recommendation using menopause specialist Dr Mary Claire Haver’s perimenopause protein calculator.
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Dr Sims says many women are “afraid of abundance” when it comes to eating, but emphasises that “without abundance we can’t lose fat”. “Let’s change the focus on not what we want to lose, but what we want to gain. We want to gain bone, we want to gain muscle. We want to fuel for that, so then the body fat comes off,” she tells Loretta.
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Dr Sims says the best way for us to gain this muscle and bone growth is through strength training. “We need to focus on heavy lifting,” she explains in another video on her Instagram account. “The caveat here is that most perimenopausal women haven’t had a long history in strength training, and it’s a learned skill.” She says consistency is key, and starting off small, even just focusing on movement without weights, before you start adding some load. “But the goal is to get into heavy resistance training, where we have low reps with a heavy weight,” she says.
Dr Sims says it’s “absolutely safe” for women to lift heavy during perimenopause and menopause – and it’s something we should all be doing. She is keen to emphasise that it’s never too late to start, and that “what matters is your form and your function”.
If you’re new to lifting weights, try a simple dumbbell workout at home and work your way up from there. If you have the means, consult a personal trainer for guidance on developing a workout plan.
Sleep is another lifestyle aspect that Dr Sims says says may affect how you lose weight. She says poor sleep “creates metabolic disturbance and dysfunction and increases fat gain”. Improving our sleep quality can lead to body composition improvements in as little as two to three weeks. High levels of cortisol, caused by poor sleep and ongoing stress, also makes fat loss harder as our bodies hold onto energy rather than using it.
Some key ways to improve sleep include going to bed and waking up at the same time every day, limiting blue light exposure at bedtime, and cutting down on your alcohol and caffeine intake.
